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HE-1 Chapter 5
Personal Nutritution
| Question | Answer |
|---|---|
| 6 basic essential nutrients. -Main functions. -Ex. foods. | Carbohydrates, Fats, Proteins, Water, Vitamins and Minerals. |
| Identify nutrients classified as micro and macro nutrients. | Micro: Water, Vitamins and Minerals Macro: Carbohydrates, Fats and Proteins. |
| What are the calculations of calories per gram for carbohydrates, fats and proteins? | Carbohydrates= 4 calories per gram Fats (lipids)= 9 calories per gram Proteins= 4 calories per gram |
| What are the benefits of vitamin D? | -Bone health, cognitive function, and pain control. -Decrease blood pressure, lower risk of heart disease and protection against infection. |
| What is the recommended daily % range of fats, carbs, and proteins? | Fats: 20-35%, except children 25-40%. Carbs: 45-65%, depends on a person's activity level. Proteins: 10-35%, depends on activity level and how much protein is needed for repair. |
| Carbohydrates -Functions. -Ex. foods. | Function: Provides our brains and body with glucose. Ex. foods: Bread, pasta, vegetables, and fruits. |
| Fats -Functions. -Ex. foods. | Functions: Carry and help with absorption of the fat-soluble vitamins A, D, E and K. Protect organs from injury. Regulate body temperature. Play an important role in growth and development. Ex. foods: Cheese/ dairy products. |
| Proteins -Functions. -Ex. foods. | Critical for growth, maintenance and repair of muscles, bones, blood, hair and fingernails. Key to synthesis of enzymes, hormones, antibodies and provide essential amino acids. Ex. foods: Meat, poultry and fish. |
| Water -Functions. | Functions: Transportation of nutrients. Regulation of body temperature. Lubricates the joints. Helps with digestion. Rids the body of wastes (urine) Contributes to the production of sweat |
| Vitamins -Functions. -Ex. foods. | Functions: Help put proteins, fats, and carbohydrates to use. Essential to regulating growth, maintaining tissue, and releasing energy from food. Involved in the manufacture of blood cells, hormones, and other compounds. Ex. foods: Everything |
| Minerals -Functions. -Ex. foods. | Help build bones and teeth. Aid in muscle function. Help our nervous system transmit messages. Ex. foods: Beans and eggs. |
| State the role of vitamins and minerals? | Vitamins: Help put proteins,fats and carbohydrates to use. Involved in the manufacture of blood cells, hormones and other compounds. They are also essential in releasing energy from food, regulating growth Minerals: Help build bones and teeth, aid in mus |
| Essential Nutrients | Nutrients your body cannot manufacture itself & must obtain from food. Carbohydrates, Fats, Proteins, Water, Vitamins and Minerals. |
| Macronutrients- aka energy nutrients | Nutrients required by the human body in the greatest amounts, including water, carbs, proteins and fats. |
| Micronutrients | Vitamins and minerals needed by the body in very small amounts. |
| Calorie | The amount of energy required to raise the temperature of 1 gram of water by 1 degree Celsius. In everyday usage related to the energy content of foods and the energy content of foods and the energy expended in activities, a calorie is actually the equiva |
| Basal Metabolic Rate- Can ou alter your are? How? | -The number of calories needed to sustain your body at rest. -Gender, age, body-frame, weight, percentage body fat, resting metabolic rate and activity level. |
| Antioxidants-What's their purpose and their role vs. free radicals? | Substances that prevent the damaging effects of oxidation in cells. They include Vitamin C, E, and beta-carotene, and compounds such as carotenoids and flavonoids. Diets with foods high in these have been linked with lower rates of cancer. |
| Free Radicals | Produced as a result of normal metabolism, pollution, smoking, radiation and stress. |
| Trans Fats | Fat formed when liquid vegetable oils are processed to make table spreads or cooking fats; also found in dairy and beef products; considered to be especially dangerous dietary fats |
| Calorie Balance | The relationship between calories consumed from foods and beverages and calories expended in normal body functions and through physical activity. If the calories consumed equal calories expended you have calorie balance |
| Does vitamin water equate to ingesting the same amount of vitamins as if eating veggies? | There is no evidence that nutrients added to water confer any health benefits, & people will think that they don't need to eat healthful foods |
| How many pounds a month can a person lose if they cut 300 liquid calories from their daily intake? | 2.5 lbs |
| What health risks are associated with soft drinks? | HIgher body weight, diabetes, kidney disease, & heart disease |
| Adolescent and young adult use of caffeine has been linked to? And can cause what complications? | Elevated blood pressure & impaired sleep, & elevated stress response |
| Recommended % for Carbs, Fats, and Proteins. | Carbs: 45-65% Fats: 20-35% Proteins: 10-35% |
| Identify foods that are classified as simple carbohydrates and foods that are classified as complex carbohydrates. | Simple: white bread, fruits, veggies, soda, candy, alcohol, Complex: whole grains bread & pastas |
| Know which form of carbohydrate provides immediate glucose and which provides glycogen stores. | simple=immediate glucose complex=glycogen stores |
| Define "fiber" and know how it enhances health. | consumption of which aids digestion and is believed to help prevent certain diseases |
| What foods are good fiber sources? | Fruits: raspberries, apples grains: oatmeal, bran lentils broccoli |
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